The short answer
At least two days a week. The UK Chief Medical Officers advise muscle-strengthening activity on two or more days a week for all adults, alongside 150 minutes of moderate activity such as brisk walking. For most busy people over 40, two focused 60 minute sessions is the sweet spot. Three is great if you can recover well.
What the guidelines say
The UK Chief Medical Officers' guidance is that adults should do muscle-strengthening activities on at least two days a week, and build up to at least 150 minutes of moderate activity across the week. They also note that any strength activity is better than none. The guidelines were last updated in July 2026, and the two day advice stayed the same.
Why it matters more after 40
Muscle tends to decline with age if we don't use it. Keeping it helps with body composition and joint support, and with simply feeling capable. Two sessions a week is enough to hold on to what you have and build more.
A realistic week
| Day | What to do |
|---|---|
| Monday | Strength session, early morning |
| Tuesday | 30 minute brisk walk |
| Wednesday | Rest or a walk at lunchtime |
| Thursday | Strength session, evening |
| Weekend | A longer walk, bike ride or round of golf |
What a good session looks like
Around 60 minutes: a proper warm-up, a few compound lifts such as squats, hinges, presses and rows, some accessory work for weak spots, and a short finisher if you're up for it. The weights go up gradually week by week.
Fitting it around work
Book your sessions like meetings. Sessions at Prime PT run early mornings, evenings and weekends, so training doesn't clash with the working day. See personal training for over 40s.
General information, not medical advice. If you have a health condition, speak to your GP before starting a new exercise programme.
